Sunday, April 17, 2016

10 Ways to Use Essential Oils for Insomnia


I have had insomnia issues for about 15 years.  Before essential oils, I was taking two presectiptions and an over-the-counter medication just to fall asleep.  Essential oils have helped me get more sleep than I have in years.

Which Oils to Choose


Many people find that different oils and combinations work best for them.  Feel free to play around with different combinations and find what works best for you.

1. Lavender: Lavender has been used to treat insomnia, restlessness, nervousness and depression. It can be effective for all types of insomnia. Many medical studies have shown the positive effects of lavender on sleep quality.
2. Cedarwood: The scent of cedarwood has been shown to release serotonin, which can convert to melatonin in the brain. Melatonin helps trigger fatigue and helps induce a calm, restful sleep.


3. Valerian: Valerian has been used for insomnia, depression, and anxiety. It seems to work as a sedative on the brain and central nervous system. Valerian helps people fall and stay asleep.
4. Vetiver: Vetiver is used for anxiety and nervousness and can help with insomnia relating to mental alertness or agitation. 

5. Roman Chamomile: Researchers claim that Roman Chamomile works as a mild sedative and helps relax muscles. It's also commonly used for indigestion.
6. Marjoram: Marjoram has a wide variety of uses, including to ease sleep disorders, muscle spasms, depression, headaches and nerve pain.
Blends

Going with blends helps to keep things simple. These are pre-mixed bottles of essential oils, so that you don't need to count drops from multiple bottles.

7. Stress Away: Contains copaiba, lime, cedarwood, vanilla, ocotea and lavender, The addition of ocotea can help lower blood pressure and aid in relaxation.  This is my personal favorite. 

8. Peace & Calming II: Contains Tangerine, Orange, Ylang ylang, Patchouli, Northern lights black spruce, Matricaria, Vetiver, Cistus, Bergamot, Cassia, and Davana. This isn't my personal favorite, but many people swear by it. I have used this on my puppy (I put a drop on her head and sometimes on her paws) and have seen her go for running laps around the house to  a calm, snuggly puppy in minutes.
9. RutaVaLa: This blend of rue, valerian and lavender is good for relaxation and stress relief.
10. Tranquil Roll-on:Contains lavender, cedarwood and roman chamomile. Comes in a convenient roll-on bottle for topical application.

Others: German Chamomile, Ylang Ylang, SleepyIze (out of stock), Bergamot, Frankincense

How to Use

1. Aromatherapy:

Try mixing and matching your own blends from the oils above or use one of the combos below. Use 3-10 drops in your diffuser. Following the instructions on your diffuser for correct water measurements.

Sweet Dreams
2 drops Lavender
2 drops Roman Chamomile
2 drops Marjoram

Peaceful Slumber
4 drops Stress Away
2 drops Frankincense

Night Time Blend
3 drops Cedarwood
3 drops Lavender
2 drops Lime

Pre-made blends:
SleepyIze
Stress Away
Peace & Calming
RutaVaLa

2. Bubble bath

Check out this DIY Calming Sleepy Time bubble bath via Hello Glow


3. Topical application

Essential oils work well when applied topically. I wear Stress Away on my wrists every night and cedarwood on my forehead and the bottom of my feet.  Sometimes I use the Tranquil Roll-on the wrists, neck and temples.Lavender, Roman Chamomile and Peace & Calming are popular choices.  RutaVaLa is another great choice, but is currently out of stock.

4. Linen spray

Check out this Lavender Linen spray recipe via Back to Her Roots
lavender spray

5. Shower bomb

For those of us who prefer showers over baths, try these shower bombs

Young Living Essential Oils Shower Bomb for Congestion and Relaxation  www.amandabrunngraeber.com  Member Number #1914125

These are great for congestion too!. You can play around with the recipe using the essential oils above. I like to do a Ylang Ylang - bergamot - marjoram blend or a lavender - cedarwood blend.

Alternately, you can put a few drops of essential oils on a washcloth. Place it on the shower floor,out of the direct water stream. This keeps the essential oils from just washing down the drain.

6. Massage oil

Check out this homemade muscle relaxing massage oil recipe. It's especially beneficial if tension is preventing you from getting a good night's sleep.
Homemade Muscle Relaxing Massage Oil with essential oils. By Simple Life Mom

7. Relaxing lotions

Make some awesome body butters for a good night's rest. This is my favorite recipe. Try the All is Calm blend or, my personal favorite, Comfort & Joy (I LOVE bergamot!)

DIY Whipped body butter with essential oils:

8. Bath salts

Epsom salt are great for easing tense muscles. Adding in essential oils makes it even more relaxing.
Check out One Essential Community's relaxing bath salt recipes.

just about the only thing better than a relaxing hot bath at the end of a long day is a relaxing hot bath WITH ESSENTIAL OILS at the end of a long day.  simple diy project for yourself or the perfect gift!:

9. Make a reed diffuser

Reed diffusers are a great way to get aromatherapy benefits without purchasing a diffuser. Follow the instructions at One Essential Community.

How to Make a Reed Diffuser with Essential Oils

10. SleepEssence capsules

Still not getting any sleep? Try Young Living's SleepEssence. These soft gel capsules combine melatonin with an essential oil blend (lavender, vetiver, valerian, rue and tangerine) to help you get the best sleep! This stuff is thebomb.com

Interested in learning more?

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Use 

Want a copy of the Essential Oils Checklist to help you decide which oils are best for you? Send me an e-mail!

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